With the proper gear, trail running is a fun, relaxing sport. Without the proper gear you'll probably be heard for miles cursing at the miserable experience (and you certainly won't see any wildlife). This guide will go over the major things you'll need in the trail to make sure you are safe and comfortable and some of the things that you might want to add to your wish list.

Shoes:
As with road running shoes, different trail shoes will accommodate different foot and body types offering a fit for a range of widths and levels of pronation. The main differences between road running shoes are trail shoes are traction, stability and support. A road shoe will provide support for the linear movement of the foot on a flat surface but will generally not offer the lateral support needed for the uneven terrain of a trail. Even with a stable, supportive trail shoe, ankle injuries are very common among trail runners. Inadequate footwear will multiply the risk of injury.

Clothing:
Proper clothing is a major part of being safe in the trails. Constantly changing weather, varying body temperatures and unfamiliar surroundings make adequate clothing a must. Synthetic materials are best for two reasons; they have moisture wicking properties that will move moisture from your skin and allow it to evaporate quickly, and they keep you warm even when damp. Cotton is the worst material possible as it gets heavy and cold when wet and it takes an extremely long time to dry.

Layering your clothing will allow you to be prepared for any situation without having to carry half of your wardrobe into the forest with you.

Your base layer is generally a lightweight moisture wicking layer that can be worn alone in warm weather. In the summer, a short sleeved t-shirt of synthetic material works well.

A mid layer is for insulation purposes. A long sleeved, medium weight shirt (also of synthetic material) is useful to pull over when you stop to rest or if the temperature drops suddenly.

The outer layer is generally a nylon shell of some kind. This material should be a fine balance between waterproof and breathable. Fully waterproof garments are not necessarily ideal because they do not breath or allow moisture to escape through the material quickly enough. This is counterproductive because although it will keep rain out, it will keep all of your perspiration in. The body will perspire up to 1 Litre/Hour so imagine dumping a jug of water down your collar and going for a run.

Water resistant garments are preferable. Generally compact and light weight with an outer treatment to repel water, these pieces are great for running in bad weather or for protection against a chilly wind. They will often fit easily in a pocket to keep you warm during a snack break and are a good precaution in case of unfavourable weather.

Bottoms:
How you cover up your lower half is mainly personal preference. In warm weather shorts are the obvious decision but whether you prefer short cut, light weight running shorts, half tights, or longer cut styles is completely up to you. One thing I always look for is a very fast drying short so that I always have the option to jump in the river or lake for a swim along the way. In cooler climates, there are many different styles of running tights and pants. I find that 10 degrees Celsius is the magic temperature to switch from shorts to full leg coverage.

Socks:
A good pair of running socks are as important as a good pair of shoes. Also made of synthetic materials, running socks will wick moisture away from your feet, improve the fit of your shoes and reduce the risk of blistering.

Accessories:
Hydration systems come in many different shapes and sizes. Personal preference, fit and the duration of your runs will determine what suits you best. These packs have pockets that will fit an outer layer of clothing, a map, energy bars and/or gels, keys and anything you'll need to take with you. Make sure you get a good fit; these packs can sometimes be shifty and uncomfortable on long runs.

Body Glide is a non-petrolium based lubricant that will substantially reduce the discomfort of chafing on longer runs. Many runners will tell you that this product is a necessity. Try it and see for yourself.

Running watches, heart rate monitors and Polar's new speed-distance monitors are all tools to help you guage your speed, exertion, time and distance covered. These devoces can give you valuable training data such as your levels of exertion a different points of the run. This information will allow you to track your progression in fitness and improve at a much faster rate if used properly.

Lighting is incredibly important on a trail run. Just a small headlamp like the Petzl Tikka or Zipka can make a huge difference if daylight starts to run out and you've been delayed on the trail. Always carry one with you on the trails.

North Shore Rescue has an excellent list of what to bring with you to avoid emergencies, including a cell phone or FRS radio. Check out their website here for more information.

Due to the uneven terrain in the trails, ankle injuries are very common. Wobble boards are great tools to strengthen your ankles and core muscles to avoid the long recovery process of a bad sprain. A sprain can potentially take months to heal properly. 10 minutes each day on a wobble board can significantly reduce this risk and can be done anywhere. These exercises are especially benefincial in bad weather months as a measure to avoid early season injuries.

If you are new to trail running, talk to someone in the store for advice on what you will need to get started out. If you require something that isn't currently in stock, please ask us and we'll do our best to find it for you.